For TimeMetconBenchmark
Butters
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1.6 kmRun
↳ 1.0 miles
6Tire Flip
17Pull-Up
1.6 kmRun
↳ 1.0 miles
7Kettlebell Snatch
↳ 53/35 lbs (24/16 kg)
15Deadlift
↳ 225/155 lbs (102/70 kg)
10Sandbag Ground to Over-the-Shoulder
Original WOD
For Time: 1 Mile Run 6 Tire Flips 17 Pull-Ups 1 Mile Run 7 Kettlebell Snatches (53/35 lbs) 15 Deadlifts (225/155 lbs) 10 Sandbag Ground to Over-the-Shoulders
Coaching Tips
Strategy
- 1Pace your runs based on your personal time; aim for a steady effort that's sustainable throughout the WOD.
- 2For the Tire Flips, focus on technique and use your legs to drive the tire; avoid rounding your back.
- 3On pull-ups, consider breaking them into smaller sets (e.g., 5 sets of 3-4) if you're close to failure to avoid letting form drop.
- 4Keep the kettlebell close to your body as you snatch it overhead to maintain control and reduce the risk of injury.
- 5For Deadlifts, prioritize form over speed; try to maintain a flat back throughout the lift.
- 6Micro-rest as needed between movements, especially before high-rep efforts like Pull-Ups and Deadlifts.
Safety Considerations
Technical Focus
Ensure proper alignment and technique during Kettlebell Snatches and Deadlifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run (easy pace) - 2-3 min(Focus on a comfortable pace.)
Mobility Stretches:
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up the hips for running.)
- 10 Shoulder Dislocates - 30 sec(Use a band or stick, increase range of motion.)
- 30 sec each side Hamstring Stretch - 30 sec(Ensure flexibility for running and lifting.)
Activation Drills:
2 rounds- 5-10 Kettlebell Deadlift - 30 sec(Focus on perfect form.)
- 5-10 Pull-Ups or Band-Assisted Pull-Ups - 30 sec(Warm up the upper body.)
- 3-5 Tire Flips (light or practice form) - 30 sec(Focus on technique and body mechanics.)
Scaling Options
Intermediate
Decrease weight and reps slightly to allow for effective movement execution without compromising form.
- 1
kettlebell snatch
Weight: 35/25 lbs (15.875/11.339 kg)
- 2
deadlift
Weight: 185/125 lbs (83.914/56.699 kg)
Scaled
Further reduce weights and consider movement modifications to ensure safety and effectiveness.
- 1
kettlebell snatch
Perform 5 Kettlebell Swings instead for shoulder engagement.
Weight: 26/18 lbs (11.793/8.164 kg)
- 2
deadlift
Focus on bodyweight Good Mornings for form practice.
Weight: 95/65 lbs (43.091/29.484 kg)